Nobody likes a messy snatch. I am well aware that my technique is not perfect, largely due to my overhead mobility. That is what happens from years of banging around on the gridiron. But, I think that this quick and random tip can help your transition and save your hands when training your snatch. Please express your opinions, especially if you have been training with kettlebells and have experience with different styles.

I'm about to take off on the road to the North Carolina Strength Coaches Association Clinic at Wake Forrest University. I'm very excited to hear these speakers. We have Istvan Javorek who popularized complex conditioning, Zach Even-Esh presenting on Underground Strength systems, and Donnie Thompson, known for the world's largest powerlifting total. Let's get our learn on! I'll post up some good shit in a few days, and expect many more videos and program ideas in the near future. In the meantime, here is a short video of some recent training.

After a good warm up, nothing feels quite like a good snatch! Here's some of my training yesterday, my oly technique is still off, but that's why we practice. I felt a little slow and my overhead mobility is an issue, but it felt good to lift. I was still zoning from my warm up with the yoga music, haha. I think it tranquilized me.

One of my favorite exercises, or complexes, to perform with weights is the one handed Snatch+Jerk. Its as simple as ripping a weight up from the ground to overhead in smooth movement, then bringing it back to the shoulder and punching it skyward to full lockout again before returning it to the ground or for another rep. Myriad implements can be used here, Kettlebells are a very popular and excellent choice, but so are dumbbells and even a barbell. It sounds simple and the best make it look easy, but it can be tricky to learn how to perform correctly and efficiently. Here are a few of us performing the movement below. Don't forget to inquire about our kettlebell and bodyweight workshop being held 11/06/10. Email me or comment below for more details.

-We played with sandbag and push up races today, again! Take 4 sandbags from 75-125 pounds and carry each about 30 yards as fast as possible, then perform 20 pushups, carry them all back to the starting point and perform 15 pushups, repeat one more time and finish with 10 pushups. Times ranged from 4:24 to 5:39. Tough but fun.

Notice how the kettlebell sits in the palm of the girevik in the above photo. Sergey Rachinskiy is a Russian and World champion in his sport, he is worth learning from. He punched his hand all the way through the handle of the bell so it sits on his lifeline in his palm, meaning there is little or no visible palm showing under the bells handle. Do this and you will have a much stronger overhead position.